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Post by osu122975 on Jun 11, 2017 9:39:45 GMT -5
www.captainjacked.com/2017/04/building-a-base-to-be-remembered-by-by-tyler-butcher-captainjacked-com-athlete/An article from a buddy of mine that I train with weekly. Check it out! I met Tyler in 2008-2009. He was the bass player for my band. He was around 240lbs at the time. Fast forward to today and he weighs 350 with a single ply 2625 total which is #4 all time single ply SHW. One of the great things about him is his heart for the Lord and his willingness to help others get better. He's a good friend and it's a pleasure training with him and the other great lifters I get to train with every week.
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Post by 3speed on Jun 11, 2017 11:46:48 GMT -5
There comes a time when you have to modify that approach, but that article is exactly what I tell just about everyone who asks me for training advice.
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Post by osu122975 on Jun 11, 2017 16:05:35 GMT -5
There comes a time when you have to modify that approach, but that article is exactly what I tell just about everyone who asks me for training advice. LOL, yea he's 28, but his coach is your age and still doing mostly 5's. However, it all comes down to what works and you obviously are a beast and know what to do! I saw his coach last year and asked him what his training was looking like these days and he said still doing his 600 at 5x5 squat and pull. I told him he wasn't human....
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Post by trsettles on Sept 6, 2017 23:40:23 GMT -5
Nick OSU - can you please ask Marty Ross for a basic breakdown on his training for bench press? The article mentions doing mostly sets of 5s for 5 weeks and then hitting heavy singles on week 6. How many set of 5s per workout and at what percentages? Going to failure or stopping 1 rep short? Any higher rep stuff afterwards? I have not made any progress on my bench since 2015. My last good results were following a program around 5 reps, so I'd like to compare that to what Marty recommends. Thanks much!
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Post by osu122975 on Sept 10, 2017 18:08:45 GMT -5
Nick OSU - can you please ask Marty Ross for a basic breakdown on his training for bench press? The article mentions doing mostly sets of 5s for 5 weeks and then hitting heavy singles on week 6. How many set of 5s per workout and at what percentages? Going to failure or stopping 1 rep short? Any higher rep stuff afterwards? I have not made any progress on my bench since 2015. My last good results were following a program around 5 reps, so I'd like to compare that to what Marty recommends. Thanks much! The program has three phases: Phase 1 Week 1 - squat 5s / bench 5s / pull singles Week 2 - squat 5s / bench singles / pull 5s Week 3 - squat singles / bench 5s / pull 5s Week 4 - all lifts at 5s Phase 2 Week 1 - squat single / bench single / pull 5s Week 2 - squat 5s / bench 5s / pull singles Week 3 - all lifts at 5s Phase 3 Week 1 - squat single/ bench single / pull 5s Week 2 - squat 5s / bench 5s / pull single Basically you work up to one top set of 5. The basic idea here is to pick a weight you can hit for 5 anytime you come into the gym. That is your baseline. If you feel good after that set, then take it up from there if you feel like its beneficial. For instance, Tyler's baseline in the squat with briefs only is 800x5. If he has a heavy single in the deadlift to do that week, he might go 700x5 or 700x3 to save himself for a heavy pull. As far as percentages, we don't really think about that but to help you its gonna be in the 70-80% range. However, depending on your age and how long you've been training, you always have to modify it to work for you. Listening to your body is the most important aspect of it. My workouts are generally workouts. I train according to how I feel and how the weight is moving. The only time I stop listening is when I'm about six weeks away from a meet because at that point it no longer matters how I feel. I have goals and I want to hit them. That's why its so important to train accordingly during the year so when its time to get nuts you're healthy going into it. As of right now, I'm feeling beat up from the heavy volume so my weeks are heavy lower one day, light upper the next and then a bodybuilding day. The following week is light lower, heavy upper and then bodybuilding again. I train entirely by feel until mid Oct for a meet I have in December. We do utilize the slingshot often in our bench training.
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Post by trsettles on Sept 12, 2017 18:48:39 GMT -5
Thanks for replying. I assume there are 3 workouts per week: Monday - Squat, Wed - Bench, Fri - Deads ?
This program is amazingly close to 2 other recommendations I have been given, with one of them from Jennifer Thompson (raw 325 bench @ 138 lbs.)
I do like the idea of a bodybuilding week thrown in so maybe I will cycle that in on a week 5 of Phase 1, then start over.
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Post by osu122975 on Sept 13, 2017 13:04:58 GMT -5
Mon squat Tues bench Thu pull Fri bodybuilding. Some Sat's will be posterior chain training.
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